If a young hockey player struggles with speed or balance on the ice, the problem often lies in their posterior chain. Specifically, their hamstrings and glutes are likely underdeveloped. While many young athletes are quad-dominant, true skating power and stability come from the back of the legs.
To fix this, athletes need to increase their "neural drive," which is the ability of the nervous system to send strong, efficient signals to the muscles. The Hamstring Bridge Hold is a foundational off-ice exercise designed to build this neural connection to the hamstrings specifically, ensuring the muscles fire effectively during athletic movements.
Why This Matters for Hockey
The hamstrings are critical for both speed and stability. During the skating stride, the hamstrings work in tandem with the glutes to extend the hip and produce force. If the hamstrings are weak or inactive, the player will lack explosive power and struggle to maintain a low, balanced skating posture.
By increasing neural drive to the hamstrings, athletes build the foundational strength required to squat better, sprint faster, and ultimately skate with more power and efficiency on the ice.
Exercise Breakdown: Hamstring Bridge Hold
This exercise focuses on isometric tension to build strength and muscle awareness in the posterior chain.
Setup:
•Lie flat on your back on the ground.
•Maintain a slight bend in both knees.
•Pull your toes up towards your shins (dorsiflexion).
•Position your feet in line with your hips.
•Keep your knees slightly separated.
•Ensure your lower back is flat and pressed into the ground before initiating the movement.
Execution
•Squeeze your glutes as hard as you can.
•Lift your hips up off the ground.
•Hold this elevated position, maintaining tension in the hamstrings and glutes.
Key Coaching Points:
•The athlete should feel the tension primarily in the middle, or "belly," of the hamstring.
•Keep toes pointing directly up toward the ceiling throughout the entire hold.
•Keep knees separated and in line with the hips; do not let the knees touch together.
•Ensure feet stay parallel. If the knees bow out, the feet may try to roll outward, which must be avoided.
•Maintain the glute squeeze and keep the hips elevated off the ground for the duration of the hold.
Programming and Application
This exercise is an excellent foundational movement for young athletes. It can be programmed as part of a dynamic warm-up to activate the posterior chain before a lift or practice, or included in the core strength block of an off-ice workout. Start with shorter holds (e.g., 3 sets of 15-20 seconds) and progress the duration as the athlete builds strength and neural control.
Final Thoughts
Speed and balance on the ice are built from the ground up, and the posterior chain is the engine. By incorporating the Hamstring Bridge Hold into their training, young hockey players can wake up their hamstrings, increase their neural drive, and build the foundational strength needed to unlock their true skating potential.
About the Author
Travis Martell is the founder and head coach of Martell Elite Fitness, specializing in off-ice development for hockey players.
🌐 Website: MartellEliteFitness.com
📲 Follow on Instagram: @martell.elite.fitness
📺 YouTube: YouTube.com/MartellEliteFitness
